Explanation of Exercises
Grasping a bar, pull your body up until your chin clears the bar, then finish by lowering your body until your arms and shoulders are fully extended. Use whatever grip feels right and it is often good to alternate grips.
* If you are having trouble doing pullups, try using some substitutions
push-up
While lying horizontally face down, raise and lower your body using the arms while keeping your back flat. Try to keep elbows close to your sides.
EXPLANATION OF WORKOUTS
Level 1 workouts used as an exampleDay 1 (endurance) - "as many rounds as possible in 20 minutes:"
1 pull-up
2 push-ups
3 squat
Do 1 pull-up, then 2 push-ups, then 3 squats; that is 1 round. Complete as many rounds a possible in 20 minutes.
Day 2 (strength) - "5 rounds for time:"
2 pull-ups
6 push-ups
10 squats
Do 2 pull-ups, then 6 push-ups, and finally 10 squats to complete one round. See how quickly you can complete each of the 5 rounds, resting approximately 3 minutes between each round. Do not count the rest time in your total time.
Day 3 (judgement) - "for time:"
10 pull-ups
21 push-ups
21 squats
Do 10 pull-ups, then 21 push-ups, then 21 squats as quickly as you can counting any rest time taken. Stay 1-2 repititions below failure, and do not train to failure.